Is your battery always on low? If so, it has nothing to do with getting older. Sure, kids do have an upper advantage, but adults shouldn’t have to be fighting to keep up all the time. The next time you feel zapped of energy, consider the following list of possible culprits behind your slumps.

Your Diet

Let’s start with food. After all, calories are, by definition, a “biological unit of energy.” [1] They’re not magical fairies that make us gain weight! Calories are necessary for us to function. Without them, we’d no longer survive. Our organs would stop, and our cells will die off. When it comes to calories, the keyword here is balance. Unless you have a specific goal such as weight loss or weight gain, our body thrives the most on getting just enough. While I don’t recommend counting calories as it becomes too obsessive, in the right circumstance, it can be a useful tool. In this case, if your energy is always on the lower end, then consider tracking your calories. Maybe you’re undereating and need to consume more to fuel your daily activities. (More on how to do that here.)

But it’s not always calories. What happens if you are eating enough? In this case, focus on the kinds of foods you’re eating. A lot of times, people are experiencing both mid-morning and afternoon slumps because of their blood sugar. Ever felt those sugar cravings kick in after a high-carb breakfast of something like bagels or donuts? Or after a pizza lunch? Those foods contain simple carbs and little to no protein, fats, or fiber to keep you satiated. Unless you’re going to be climbing a mountain or doing endless burpees, all of the empty calories and carbs from those foods immediately go into storage for later use. In the meantime, your blood sugar crashes, and you’re looking everywhere for something to keep you awake. No wonder so many people are addicted to their sugary lattes! If there’s anything that you should take away from this point, it’s to ditch sugar. ASAP. I know it won’t be easy at the start but give it enough time and you’ll see just how much of a slave to it you used to be. (As a side note, by sugar, I’m talking about the kind from processed foods and simple carbs. Not the type found naturally in fruits.)

But ditching the sugar is only the first step. The next is swapping out processed, carb-heavy foods for whole foods. If it’s the morning, instead of a breakfast muffin, make yourself an omelet. Add anything you’d like from veggies and cheese. Instead of going for coffee, try green tea with a hint of stevia or monk fruit to taste. During lunch, ditch the bun and wrap your burger in lettuce. If you happened to crush something like a ZGYM workout before, feel free to have sweet potato fries. There’s also the tried-and-true lunch salad, which you can get creative with by playing around with different ingredients. Remember, it doesn’t have to be dull! Who says you have to go for soggy old iceberg lettuce anyway? Try my Peach Chicken Salad with Toasted Cumin and Almonds Vinaigrette, or my Salmon Patty Spinach Salad, and you’ll see what I’m talking about! Research also shows that a pre-meal salad keeps you fuller longer, while also increasing vitamin intake. It’s a win-win all around! [2] [3]

Sleep

Isn’t it obvious? Poor sleep leads to less energy. While everyone’s needs are different, experts recommend adults get 7-9 hours of sleep per night. It’s OK to get 6 or even 10 occasionally, but the sweet spot is the recommendation. But again, maybe your body runs well on fewer or more hours; work with your doctor and find what’s best. [4]

“Zuzka, I sleep 8 hours a night and feel like a zombie!” If you are getting the recommended amount of sleep, then there’s something deeper going on here. Quantity isn’t the only thing that counts here; there’s also quality. How well do you sleep? Does it take you forever to blackout or are you in dreamland as soon as your head touches the pillow? Become aware of your habits around bedtime. Scrolling through social media, binge-watching TV, eating right before you hit the hay- these things can all sabotage your sleep! I recommend you start focusing on your Sleep Hygiene, which are the very habits that influence how well (or how poorly) you sleep.

Outside of this, consider checking with the doc to rule out disorders like sleep apnea or insomnia. Hormone imbalances also contribute to poor sleep, so considering getting them tested, too. 

Other Culprits

Before this post gets too long, here’s a list of potential culprits that may be draining your energy:

• Sedentary lifestyle
• Being out of shape
• Poor exercise recovery
• Stress
• Depression
• Feeling unfulfilled with your life
• Medications
• Low thyroid (i.e., hypothyroid)
• Fibromyalgia
• Diabetes
• Metabolic syndrome
• Obesity
• Chronic fatigue syndrome
• Adrenal insufficiency (Addison’s disease)
• Nutrient deficiencies (Vitamin B12 Vitamin D, Iron, Magnesium, Potassium)
• Gut imbalances

[5 [6] [7] [8] [9]

The Next Step

When it comes to maintaining your energy, it’s all about your internal health and habits. Are you consistently working out, eating well, recovering, and getting enough sleep? Would you generally say you’re in a good place mentally? All of these things are tied to your energy. If you’re always stressed, eating a poor diet, and hardly getting enough sleep, then it’s only a matter of time before your body starts to crash and burn. When you create a foundation of healthy habits, a host of problems from blood sugar imbalances to low energy start to improve, and if there is a deeper cause such as hormone imbalances or sleep disorders, it’ll be easier to fix them. Otherwise, it will take much longer. 

But I’d like to hear from you. Did you use to have low energy? What did you do to improve it? And what drains your energy the most? Let me know in the comments below!

Sources:

[1] https://www.medicalnewstoday.com/articles/263028.php
[2] https://wcti12.com/news/nation-world/eat-your-vegetables-nutrients-in-leafy-greens-may-help-prevent-dementia
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3264798/
[4] https://www.sleepfoundation.org/press-release/national-sleep-foundation-recommends-new-sleep-times
[5] https://www.healthline.com/health/daytime-sleepiness/reasons-youre-tired#1
[6] https://www.healthline.com/nutrition/hypothyroidism-symptoms
[7] https://www.psychologytoday.com/us/blog/career-transitions/201304/stuck-bored-and-unfulfilled-work
[8] https://www.mayoclinic.org/diseases-conditions/addisons-disease/expert-answers/adrenal-fatigue/faq-20057906
[9] https://www.livescience.com/58859-chronic-fatigue-syndrome-gut-bacteria-ibs.html